High Fat and Low Carb Eating aka Ketosis
What is a Ketogenic diet? It is a new lifestyle approach in which you change your diet depleting it of carbs, and your glycogen levels drop and you enter into a state of ketosis—a process in which your body burns ketone bodies to avoid draining the protein stores in your muscles and instead uses energy from your fat stores. Ketogenic diets are effective for getting you lean because you will be resetting your body’s way of burning fuel from it first burning “carbohydrates” and “sugars” in your system to reset the body’s to use “fat” as its primary fuel source in the absence of carbs. This does not mean you eat lots of protein. If you eat large amounts of meat, cheese and eggs, the excess protein will converted into glucose in the body. Large amounts of protein can also raise your insulin levels somewhat and keep you out of ketosis..Believe me, I did this not knowing eating ribeyes and hamburger until I was full and I never got into ketosis nor did I lose weight. It compromised me from achieving optimal ketosis for 40 days. You will eat more fats in forms of oils, coconut oil, olive oil, duck fat, MCT oil, bacon fat, and you limit your protein to about 60 grams per day if you are sedentary and about 20 grams of total carbohydrates in forms of vegetables (greens are perfect), no fruit.
Traditionally, we have been taught to get ourr protein from tuna, chicken breast and other lean meats. However, on this new way of eating, you must switch to darker meats and oily fish. For example, eating salmon, bacon, eggs, chicken thighs, lamb, and 70/30% or 80/20% beef allows you to get your protein and fat in one source.
There will be no preservatives in this lifestyle, no meal replacement shakes or protein bars. For some even dairy stalls, I find that mostly in women (like myself). Yes, you can have some high fat nuts, for example I happen to eat 10 macadamia nuts if I didn’t reach my fat intake for the day, but you should rely more on other fat sources that are free from carbohydrates like oils. Keep in mind that protein shakes and bars may contain up to half your day’s intake of carbs and include fake sugars, dyes and flavorings which will follow same pathway as sugar and keep you out of ketosis.
In the first few weeks we focus on removing all sugars, fake sweeteners, cereal, breakfast foods like waffles, bread, pancakes, pasta, rice and potatoes and replace with eggs and bacon if you choose to have breakfast. Another alternative will be Intermittent Fasting where you would fast from supper the night before and not eat until lunch but start your day with a cup of High Fat Energy coffee, I make mine with cinnamon, 1 tablespoon of butter (if not dairy sensitive like I am) and 1 tablespoon of MCT or coconut oil and blend in your blender into a wonderful cup of latte and in no time you will not be hungry and switching your body to a fat burning machine. Then we will prepare your protocol to know what you will be eating for lunches and dinners so you will be prepared at home and on the go.
I can also coach you if you desire to include intermittent fasting, daily fasting, water fasting, fat fasting, and flipping that switch to turn on your furnace to use FAT as it’s primary fuel.